Your workouts are getting tougher, your energy is lagging, and you are not feeling as good going into a workout as you use to.
“Try a pre-workout supplement” is what all the cool kids are saying!
What exactly do you take? Which one is the best? What do they do? How will it benefit me? How can you turn Dr. Jekyll into Mr. Hyde?
When selecting a pre-workout supplement there are a few key ingredients that you are going to want to be familiar with and know their purpose.
L-Arginine – is one of many amino acids. It helps to increase blood flow as well as potentially increasing growth hormone secretion. L-arginine also helps move and clear away waste products from your muscles such as lactic acid among other things, resulting in a sense of reduced fatigue. It is a precursor to nitric oxide which is a vasodilator that allows increased blood flow. The recommended dosage is 6 grams per day in order to notice any improvements or results.
**ALWAYS follow the dosage listed on the bottle and do not exceed the recommended dose!
Beta-alanine – is a non-essential amino acid. It is beneficial in boosting the body’s ability to synthesize carnosine. Acid accumulation in the muscles caused by working out is a contributor to muscular fatigue. Carnosine helps to control muscle pH levels which in turn help to reduce symptoms of fatigue. Beta-alanine is also known to be the culprit of the “pins and needles” or “ants crawling under your skin” feeling. The recommended optimal dose is 4 grams daily.
Caffeine – is a stimulant that is found naturally occurring in coffee and some teas. It has solid scientific evidence that show improved athletic performance via stimulating the central nervous system, effectively making neural signals more efficient. Studies suggest that caffeine may also play a role in letting the body burn fat more efficiently. It is not recommended to exceed 250 mg per dose/serving.
Creatine – is a non-essential nutrient made from the following amino acids: glycine, L-methionine, and L-arginine. More than 90 percent of creatine in your body is stored in skeletal muscle. It provides your muscles with a high-energy molecule that is required to produce energy. Studies have shown that creatine can increase strength and maximal power by up to 15%, improve lean muscle mass, and enhance energy production; thus allowing you to train harder. The recommended daily dosage is 5 grams.
While all of these ingredients as well as others are found in almost every preworkout supplement, they can also be purchased separately. Purchasing them separately and making your own blend of preworkout is more cost efficient and also gives you peace of mind of what is really in your hyped up juice!
However, I do strongly suggest doing research on each and every ingredient if you will be mixing up your own concoction of hype!
Also, find something tasty to mix these with because most will be flavorless and will taste awful if mixed with just water!
Unfortunately, there is no single “best” already made preworkout supplement on the market. Going through the motions of trying out different products is going to be the only way to figure out which ones work for you and which ones you like best.
Always keep in mind when using supplements… that’s all they are… supplements… they are there to supplement your daily food intake and not to be relied on as a main source of nutrients. Don’t rely on them and don’t become addicted to them!
To demand the most of your body, you must know your body!
In Fitness and Health,
Richard Berrian
Personal Trainer
#gunslikerich
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